More Than a Cookbook—A One-of-a-Kind Toolkit to Help You Make Smart Calorie Decisions Every Time You Eat
You know that balancing the calories you take in and burn off is the foundation of weight control. But actually achieving that balance between eating and exercise is a daily challenge for most of us. Now, The Calories In, Calories Out Cookbook provides a fresh, sane approach for everyone seeking good health—and great food.
Here is an essential repertoire of 200 smart recipes—nutrient-rich, delicious, foolproof, and ideal for busy individuals and families. Every recipe tells you its calorie count—and also tells you how many minutes of walking or jogging it takes for a woman or man to burn those calories off, so you’ll be able to visualize what calories mean as never before. All the recipes are below 400 calories per serving—and most are below 200!
The Calories In, Calories Out Cookbook also delivers:
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A delicious fix-it-and-forget-it recipe, which I’ve made even easier by using canned beans, tomatoes, tomato sauce, tomato paste, and tomato juice. The chili is best made a day in advance to allow the flavors to meld. It can also be frozen in single serving portions for easy weeknight dinners. Serve over brown rice, quinoa, or your favorite grain. Possible garnishes include diced avocados, grated reduced-fat cheddar cheese, fat-free sour cream, diced ripe tomatoes, sliced scallions, and chopped cilantro. They are all listed in the Calorie Combos.
Serves 8IngredientsProtein: 25 g; Carbohydrates: 26 g; Fat: 9 g; Fiber: 8 g; Sodium: 967 mg; Carb Choices: 2; Diabetic Exchange: 2 Lean Meat, 2 Starch
276 Calories OutWomen: Walk: 67 Minutes; Jog 32 Minutes
Men: Walk: 56 Minutes; Jog 27 Minutes
1 tablespoon chopped fresh cilantro: 1 cal
1 tablespoon thinly sliced scallions: 2 cals
2 tablespoons chopped tomatoes: 4 cals
1 tablespoon fat-free sour cream: 11 cals
1 ounce reduced-fat cheddar cheese, grated: 49 cals
1/4 avocado, diced: 56 cal
2 cups (40 g) salad greens with 1 tablespoon Balsamic Vinaigrette: 73 cals
1/2 cup (80 g) plain white rice: 103 cals
1/2 cup (90 g) plain brown rice: 108 cals
1/2 cup (65 g) plain quinoa: 111 cals
Caesar Salad with a Light Touch: 163 cals
1 piece (3 ounces/90 g) corn bread: 173 cals
Reduce the kidney beans to 1 1/2 cups and save 38 calories per serving. Skip the optional avocado and cheese garnishes.
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